A nutritionist’s high-fibre shopping list

If you’re looking to improve your overall health and wellness, adding more fibre to your diet is a great place to start. Fibre is an essential nutrient that helps keep your digestive system running smoothly, lowers your risk of chronic disease, and keeps you feeling fuller for longer periods of time. But where do you start? Here’s a nutritionist’s high-fibre shopping list to help you get started.

Whole grains
Whole grains are a great source of fibre and nutrients like magnesium, potassium, and iron. Look for whole grain bread, pasta, and rice, as well as cereals that contain at least 3 grams of fibre per serving. For example, jumbo oats, brown or wild rice, wholegrain seeded bread, pulse and wholewheat pasta. 

Fruits and vegetables
Fruits and vegetables are high in fibre, as well as vitamins and minerals. Some of the best sources of fibre include broccoli, Brussels sprouts, kale, berries, pears, and apples.

Legumes
Legumes, like beans, lentils, and chickpeas, are an excellent source of fibre and protein. Choosing canned legumes is a great and convenient way to up your fibre. Try adding them to soups, salads, and stews.

Nuts and seeds 
Nuts and seeds are a great source of healthy fats and fibre. Try adding them to your oats or yoghurt for an extra fibre boost. For example, almonds, cashew nuts, hazelnuts, peanuts, pumpkin seeds, sunflower seeds and any others you fancy. 

Avocados
Avocados are a great source of healthy fats and fibre. Try adding them to your salads or sandwiches for an extra nutrient boost.

Flaxseed
Flaxseed is a great source of fibre and healthy fats. Try adding it to your smoothies or sprinkling on top of your oats.

Chia seeds
Chia seeds are a great source of fibre and protein. Try adding them to your yoghurt, smoothies or oats.

Quinoa
Quinoa is another great source of fibre and protein. Try using it as a base for your salads or as a substitute for rice or pasta.

When shopping for high-fibre foods, be sure to read labels and choose products that genuinely contain a high fiber content, rather than just being labeled as such. With a little planning and preparation, you can easily add more fibre to your diet and improve your overall health and wellness.

Written by Harriet Lidgard 
Nutritionist (BSc) & Health Coach
@harriet_well

**At Free Soul, your wellbeing is our priority, and although we pride ourselves on our expertise in women's health and wellbeing, it is important to acknowledge the individuality of each person. Features published by Free Soul are not intended to treat, diagnose, cure or prevent any disease, or replace the advice of your GP. We always recommend consulting with a healthcare provider if you encounter any health concerns, and we’ll always be here to support you so you’re never alone on your journey.